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Healthy weight loss diet, eat nutritious and healthy without gaining weight

4 People involved  2021年04月01日 11:49  classification : What to eat to lose weight  comment

A Healthy weight loss diet lunch is very important, so you must eat a good lunch, with balanced nutrition. If you want to lose weight, don’t go on a diet. Let’s take a look at what you should eat for Weight loss lunch.

  1. What is The best food for weight loss lunch? Suitable weight loss foods for lunch

1. Take half a catty to eight liang of staple food every day

First of all, the daily intake of staple foods (mainly cereals) is suitable for half a catty to 80 taels per day. However, if you have a large amount of activity that day, such as participating in sports or engaging in physical labor, you can also increase it appropriately. The staple food is used to provide energy.

2. Vegetables and fruits are about 1 catty per day

Secondly, vegetables and fruits are about 1 catty a day; meat such as chicken, fish and other animal foods should not exceed 2 taels a day, even lean meats are not low in fat content; on average, 1 tael or more soy products are eaten a day; milk 1 Bag (for breakfast); 1 egg (can be eaten at breakfast). Eat less pork, beef, and lamb, and more fish, shrimp, and chicken (boiled chicken is best).

3. Eat a variety of vegetables, fruits and potatoes

Third, eat more vegetables, fruits and potatoes. There are many varieties of vegetables, and the nutrients contained in different varieties are not the same, and even very different. Red, yellow, green and other dark vegetables contain more vitamins than light-colored vegetables and general fruits. They are the main or important source of carotene, vitamin b2, vitamin c and folic acid, minerals, dietary fiber and natural antioxidants. 

4. Dietary fiber food can enhance disease resistance  

Some fruits contain less vitamins and trace elements than fresh vegetables, but fruits contain glucose, fructose, citric acid, malic acid, pectin and other substances richer than vegetables, so no one can replace others; potatoes include potatoes, sweet potatoes, Cassava, etc., are rich in starch, dietary fiber, and a variety of vitamins and minerals. These foods are very important for maintaining cardiovascular health, enhancing disease resistance, reducing the incidence of dry eye in children, and preventing cancer.

5. Yogurt can adjust the ecological environment of the intestinal tract  

People with indigestion can prepare some yogurt in the office. Yogurt can adjust the ecological environment of the intestines and make it difficult for harmful bacteria to survive. A cup of yogurt a day can effectively improve gastrointestinal function. Women can also prevent breast cancer

2. What staple food to eat for weight loss lunch? Which staple food can be eaten is beneficial to weight loss?

1. Potatoes

Potatoes are rich in starch and have a crispy or powdery taste. They are a kind of dual-use vegetable, the scientific name potato, together with rice, wheat, corn, and sorghum, are known as the five major crops in the world. 1 small potato (130 grams, 122 grams of edible portion) has about 93 calories. Potatoes contain a lot of starch and protein, B vitamins, vitamin C, etc., which can promote the digestive function of the spleen and stomach.

2. Corn

It is the seed of the gramineous plant maize. It is currently grown all over the country, and some areas use it as a staple food. Corn is a good health product in coarse grains, and eating corn is quite beneficial to human health. 1 small fresh corn (160 grams, 74 grams of edible part), 78 calories. Because corn contains more fat, corn is easily rancid and deteriorated during storage. Eat corn while it is fresh. The high content of cellulose in corn can stimulate gastrointestinal peristalsis.


Rice is the first of the five grains, and rice is something that many people must eat every day. The main component of rice is carbohydrates, and the composition of amino acids in rice is relatively complete, which is easy for the human body to digest and absorb. People eat more and more refined rice, less and less nutrition, eat all calories. A bowl of 100 grams (2 taels) of rice has 116 calories. The content of minerals, dietary fiber and B vitamins (especially vitamin B1) in brown rice is higher than that in polished rice, but it has lower calories. It is more suitable for weight loss.

4. Oats

It is the naked oats of our country, commonly known as oil wheat and corn wheat, which are low-sugar, high-nutrient and high-energy foods. Oatmeal is finely processed into oatmeal, which makes it more convenient to eat, and the taste is improved, making it a popular health food. The standard (100g) oatmeal has 367 calories. Oatmeal can effectively reduce cholesterol in the human body.

5. Sweet potatoes

Sweet potatoes are also known as sweet potatoes and sweet potatoes. In addition to food, it can also make sugar and wine. 1 small sweet potato (130 grams, edible part 117 grams) sweet potato is rich in sugar, fiber and multi-vitamin nutrition, contains lysine, much higher than rice, white flour, and also contains very rich carotene .

How to eat lunch during weight loss, what should I pay attention to?

1. Eat lunch regularly. Eating at the right time is the most important thing. Generally, between 11:00-13:00 at noon every day is a normal dining time. However, lunch must be eaten at the same time at noon every day to adapt to the normal function of the gastrointestinal tract.

2. Pursue 8 points full for lunch. If you can’t eat lunch, you can’t eat too much. It’s not conducive to weight loss. What’s more important is that if you eat too much lunch, the blood in the body must be concentrated to the stomach to help digestion and absorption. During this period, the brain is in ischemia. Hypoxia, which affects work efficiency.

3. Enjoying lunch is the key to weight loss. It is best to chew a bite of food about 30 times, and try to keep a meal time of about 20 minutes. This diet is most helpful in preventing weight gain and weight loss.

4. A short nap can promote metabolism after half an hour after lunch. Excessive body fatigue will affect normal metabolism. A 15-20 minute noon nap is very helpful to the spirit of the afternoon.

Healthy weight loss

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